All exercises
Bulgarian split squat
A hard single-leg squat with the back foot raised. Very effective with modest weights.
- Starting point
- Muscles worked
- Quads, Glutes
- Equipment
- Bench, dumbbells
How to do it
- 1
Stand about a stride in front of a bench and rest the top of your back foot on it.
- 2
Hold a dumbbell in each hand and brace.
- 3
Lower straight down until your back knee is just above the floor.
- 4
Drive through your front foot to stand back up.
- 5
Finish all reps on one side, then switch.
What to think about
- “Drop the back knee straight down”
- “Front foot flat”
- “Stay tall”
Common mistakes
- Standing too close to the bench
- Pushing off the back leg
- Losing balance by narrowing the stance